That’s section one. Then it’s time to blast your core. “The second section will help you build experience using the cables, which is a great way to isolate muscles while keeping the core challenged,” explains Crockford.

This is the first exercise in a superset, so there's no rest. As soon as you've completed your reps, begin exercise 2.

Reps: 10

Rest: No rest

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

2Press-up

This is the second exercise in a superset. Once you've completed these reps, rest for 90 seconds, and then begin exercise 1.

Sets: 3

Reps: 10

Rest: 90 secs

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

3Cable pec fly

Sets: 3

Reps: 12

Rest: 60 secs

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward, brace you core, and pull the handles slightly downward and across your body until your hands meet, then return to the start position.

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

4Cable bicep curl

Sets: 3

Reps: 12

Rest: 60 secs

Hold a cable bar with underhand grip, shoulder width apart. Use your biceps to flex your elbows and raise the bar to your shoulders. Lower it back down to your thighs and repeat.

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

5Standing overhead cable triceps extension

Sets: 3

Reps: 12

Rest: 60 secs

Attach a rope handle to the high pulley of a cable station. Grab the handle and turn away from the machine with your hands at shoulder height. Fully extend your arms forwards and in front of your head then return under control to the start position.

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

6Cable woodchopper

10 reps each side, no rest between sides.

Sets: 3

Reps: 20

Rest: 30 secs

Set the cable to the highest pulley position. With your side to the cable, grab the handle with one hand and step away from the tower. Stand with your feet shoulder width apart and reach up with your free hand to grab the same handle. With arms fully extended, pull the handle down and across your body to your front knee while rotating your torso. Pivot your back foot and bend your knees. Return to the start position slowly under control.

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

7Mountain climber

This is the first exercise in a superset, so there's no rest. As soon as you've completed your reps (10 for each leg) begin exercise 8.

Reps: 20

Set up on the floor as though in a sprinter's blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

8Plank

Shoulder taps - 10 each arm. This is the second exercise in a superset. Once you've completed these reps, rest for 90 seconds, and then begin exercise 7.

Sets: 3

Rest: 60 secs

Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.

Men's Health, Part of the Hearst UK Wellbeing Network
Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.